Re: Pumping Iron with Zemekone and Icehog3
 

OHP - Top set should be 125x6-2-2-2
Incline DB Bench - Top set 75x8
Dips - 4 sets - bodyweightx8-10
Curls - Top set 85x6-2-2-2

Trying to add weight each week

Legs tomorrow - Uggghhhh

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders
dumbbell presses
flys
reverse pecdeck

Tri's
frenchpress
close grip bench
one arms cable pull downs

Re: Pumping Iron with Zemekone and Icehog3
 

I am hopeing someone in here can help me put a workout program together??? I am 6'1'' 225#'s Average Build...

I am looking to loose some fat and bulk up... Because of my profession I am not looking to be under 200#'s... But if I can loose the fat and build the muscle I would be thrilled...

I also need to work on Cardio Endurance...

I really wanna do this but i currently just lack the motovation... I hate going to the gym because I DON"T KNOW WHAT I AM DOING... I need to go there with a set schedule and know what I have to do and get done...

I am a member of American Family Fitness... If you know the place its HUGE... 3 pools, Racket Ball Courts, Full size basket ball court, all the equipment in the world, and many classes (i am not into taking classes)...

Hope someone can help me out...

RON

Re: Pumping Iron with Zemekone and Icehog3
 

Ron, probably be a lot easier to have a trainer or someone in your area show you how to use the equipment and set up a program....tough to do over the net.

I do think you will have to concentrate on the cardio and diet at the beginning, tough to lose fat without a combination of both. You can put on some muscle and lose fat at the same time, but the fat loss should be the focus at first.

Re: Pumping Iron with Zemekone and Icehog3
 

Great, so about a week ago I get this numbing/pinching sensation going down my right arm, found out last night I have a pinched nerve in my neck that's causing this. Dr. said to cut back on the lifting as it may cause aggravation to the nerve and just focus on the cardio.

Bleh.

And to top it all off all I got was 800mg of ibuprofen 3 times a day to help with the inflammation.

Re: Pumping Iron with Zemekone and Icehog3
 

Morning Guys, I look around this thread from time to time but never post in it so here I go. Any of you ever use those chains that go on the bench press bar. I tried it for the first time this morning and was not that impressed. just wondering if any one uses them on a reagular baises and have good results?

Re: Pumping Iron with Zemekone and Icehog3
 

Use a hot compress on your neck for 10-15 a couple times a day to help loosen up the muscles in that area. Also if it doesn't hurt too much, do some neck stretches. As far as you can rotate, turn your head to the left and hold for 30 seconds. Do the same to the right and repeat 5 times. Another one to try is tilt your head to the left and right, like youre trying touch your ear to your shoulder. Again hold for 30 seconds each time.

This helped me get through three herniated discs and pinched nerves last year.

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd:

Re: Pumping Iron with Zemekone and Icehog3
 

Big Frank may use a reasonable facsimile, he would be the one here to ask. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the tip! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Yesterday I hit my legs:

Squats -
185x6
225x6
255x6
285x4
315x6-2-2-2 -total of 12 with 1 min rest between last clusters

Seated Calf Press -
365x6
415x6
465x6
515x6
565x6
645x6-2-2-2 -total of 12 with 1 min rest between last clusters

Rack Pulls -
135x6
225x6
275x6
315x5
350x6

Will be super sore tomorrow, but this happens weekly.

Re: Pumping Iron with Zemekone and Icehog3
 

A little bicep and back this morning.

Re: Pumping Iron with Zemekone and Icehog3
 

Arm day today. Biceps are super sore already.

Re: Pumping Iron with Zemekone and Icehog3
 

I have before and I wish I still had chains to use. I relally like using them as it is a way to add resistance to the concentric part of your lift. I'm just confused as to what you were expecting from using the chains?

Re: Pumping Iron with Zemekone and Icehog3
 

I guess I wasn't expecting much, my thinking was on the way down it would get lighter and on the way up it would get harder. I really didn't feel a big diff. I was wondering the if it was something that had better results over long term or it was just adding a new element to the work out. I don't know I'll just add more weight to the bar :D

Re: Pumping Iron with Zemekone and Icehog3
 

Legs in an hour. Still loving the smith machine squats. I've never been able to do a decent looking regular squat. I have super tight calves that don't allow me to go down very far unless I use the smith machine so I can throw my feet forward a tad. I'm not overly concerned about doing regular squats, should I be for better growth?

Re: Pumping Iron with Zemekone and Icehog3
 

Maybe you weren't using big enough chains? The point is to help with your lockouts and it works your triceps more. IMO chains and bands can definitely help make improvements. You just need to use them in the right ways in addition to your training.

Re: Pumping Iron with Zemekone and Icehog3
 

Cool thanks, the chains at my gym are maybe 10 lbs each, didn't know it would help with the lock out, and who doesn't want bigger triceps:D

Re: Pumping Iron with Zemekone and Icehog3
 

Doing regular squats will recruit more of your CNS(central nervous system) which in turn will tell you whole body to grow. You will also be using more hammies and glutes if doing low bar back squats. The Smith will use more of your quads when throwing your legs out.

I love low bar back squats - develops the whole back chain. Smith will isolate more. Also, the Smith is for pussies :)

Check out Mark Rippetoe on youtube for more info.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm working on rolling out my calves and loosening them up. I'd do regular squats if they did any good. With my awesome form they are basically a good morning/squat hybrid, and I don't think it's good for my back or my legs to do them that way. I do plenty of deads so stick it up your ass, pussbag! :) Ha Ha, all in good fun...

Might take a day off tomorrow. It's been 5 or 6 days straight with my current 4 day split of chest/tri, back/bi, shoulders, legs. Also thinking of going to a 5 day, maybe chest, back/calves, shoulders, bi's/tri's, legs. I'm REALLY focused right now on hitting it hard, eating a ton of protein, and getting bigger. Thoughts?

Re: Pumping Iron with Zemekone and Icehog3
 

so just curious, how are you able to dead, but not squat? Unless you are doing stiff-legged deads, you should be getting as low or lower at the beginning and end of a dead as you do at the middle of a squat. Once you start doing squats and doing them properly, they will stretch all the necessary muscles out through the warm-up sets.

Anyway, last week was deloading for me, chest/arms Tues, Legs on Thurs and shoulders/back on Fri, with spin yesterday and today. off tomorrow, then will be a heavy week, unless the baby decides to show up, in which case I will be doing my best just to get there :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Just be sure you are not overtraining. You need to recover or you wont gain at all. Less is more.

Re: Pumping Iron with Zemekone and Icehog3
 

I don't know, Pete. I'll get some videos and we can all take a look. I guess that's the only way to know for sure. I can tell you my deadlift form feels solid, but my squat feels awful, like I am about to fall over on my face. I'll get a buddy to record me.

Re: Pumping Iron with Zemekone and Icehog3
 

Anybody here ever use Edge? Its made by a company called element nutrition. I just started it and wanted to know how others are cycling it.

Re: Pumping Iron with Zemekone and Icehog3
 

Interesting. You're likely letting your knees too far forward as you go down. They should never pass a line drawn up from your toes. Instead, you should be sticking your a$$ out more. Can be a tough form to learn, especially without a good coach, and I don't know the best way to explain it other than to tell you to read Starting Strength by Mark Rippetoe and Lon Kilgore. They explain it far better than I ever could, and in far more detail. I am not using my copy currently, so if you want to send me your addy, I can send it off to you.

Heavy chest/arms for me this morning, flat bench(205x5x3), incline bench(185x5x3), bar curls and cable bar pulldowns.

Re: Pumping Iron with Zemekone and Icehog3
 

Put up 260 on the flat bench today. Most I've ever put up. Hopefully i'll be up to 300 soon.

Re: Pumping Iron with Zemekone and Icehog3
 

Grats dude! I finally got to 260 for 4 reps this last week as well... Working my way up to 315, but I keep hanging on 290 1RM. It's gonna be a long road!

Re: Pumping Iron with Zemekone and Icehog3
 

One thing that helped me get my max up was changing to a 3 set 15 rep work out.
I stick with my regular work out for about 2-3 months then do 2 weeks of the "3 set 15 rep for everything" workout.

Re: Pumping Iron with Zemekone and Icehog3
 

Man... ya lose it so quick... between the new job (new hours) and being sick more often than not in the past month, I've been to the gym a total of maybe 5 times... much different than the typical 3x per week religiously. I feel like I'm starting over again. What's worse, though, is I have ZERO desire to go after work. Bah.

Re: Pumping Iron with Zemekone and Icehog3
 

you will catch back up quicker than you think

Re: Pumping Iron with Zemekone and Icehog3
 

I was surprised how quickly things are progressing for me after two years of not going to the gym.

A month of taking it easy is nothing, you got this :tu

I do know what you mean though, every time I stopped going to the gym it was because I got sick and stopped going for a couple of weeks and never started again.

My willpower is pretty awful sometimes :p

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry havent been posting that much brothers. Life has dealt me a very ugly hand and I'm not good with cards. When I get my life put back together I'll try and post more.

Re: Pumping Iron with Zemekone and Icehog3
 

hope things get back on track soon bigfrank

Re: Pumping Iron with Zemekone and Icehog3
 

Saying a prayer for you Frank.

Re: Pumping Iron with Zemekone and Icehog3
 

Prayers sent your way Frank!

Re: Pumping Iron with Zemekone and Icehog3
 

Well I can't seem to convert a video taken with my phone to something I can post here, but after seeing myself in action and having a few knowledgeable people at the gym take a look I am declaring my squat technique good to go. It's much better than I thought. My back is in a good position and I'm only an inch or two from getting to parallel. Doing them the regular way has made me get my lifting belt back out, it just feels safer that way. Legs today so I'm heading to sleep so I can go hard this afternoon.

Overall I'm making some good strides. My strength and BMI readings are both heading in the right direction!

Re: Pumping Iron with Zemekone and Icehog3
 

Prayers on the way Frank!

Speaking of squats.. I've always had a problem with my right side initiating the lift. Trying to fix this is proving to be difficult

Re: Pumping Iron with Zemekone and Icehog3
 

Anyone take B12 shots?

Re: Pumping Iron with Zemekone and Icehog3
 

chest to failure and arms today

my last set of chest had a weird pop in my shoulder, didnt hurt but felt weird as hell

Re: Pumping Iron with Zemekone and Icehog3
 

Back workout today. Lots of pull-ups, rows, lat pull downs, and more pull-ups.
I'm starting to be able to do pull-ups very slowly and deliberately with full ROM.

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry to hear that Frank. Best wishes for you and your family.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Pete and to everyone else for the well wishes. Things are still a mess, but I managed to drag myself into the Gym this morning. I still don't quite feel like myself, but time will heal everything.

I hope everyone is getting it done in the Gym. I havent been posting much but if you have a specific question feel free to PM me.

Re: Pumping Iron with Zemekone and Icehog3
 

Good to "see" you Frank, hope things are getting better.

Re: Pumping Iron with Zemekone and Icehog3
 

Well wishes sent your way, Frank.

Just got back from a great shoulder workout. Laterals, bent over laterals, military's, straight bar and dumbbell shrugs. Did some pretty intense drop sets all the way through. Hope everybody gets some work in so we can pig out later! :)

Re: Pumping Iron with Zemekone and Icehog3
 

Good thoughts to ya Frank, hope everything turns better for you!

How did this fall to page 2. Light gym this week right arm still feels like crap with the pinched nerve and all. Chiropractor has got me down for once a week instead of 3 times a week.

Kinda sucks that being right handed, my left arm has totally beat out the right arm in strength for now.

Re: Pumping Iron with Zemekone and Icehog3
 

Another great week just finished up, well it will be after legs tomorrow. I maxed on bench for the first time in years and got 285 with room to spare. I think 300 is a very real possibility soon. I crushed arms just now so I am typing with a great arm pump right now, it's almost like drunk posting! :)

It's Friday so time to go pig out on a not so healthy dinner. I love Friday for just this
reason. Have a good weekend all.

Re: Pumping Iron with Zemekone and Icehog3
 

First time in the gym at all this morning for about a month. Just did some abs and a spin class. I hope to be lifting tomorrow and this week, but it's tough to find time with a new baby in the house and a wife I have to do what I can to help stay sane.

Re: Pumping Iron with Zemekone and Icehog3
 

Always good to blow off a little steam, Pete. :)

Two more workouts for me and I will take 5 days off to relax and heal the old bones.

Re: Pumping Iron with Zemekone and Icehog3
 

I feel ya on that one Tom. Without the Gym right now I dont know where my head would be. Hitting the gym up a little later. Been just going through the motions, now it's time to get into gear.

Re: Pumping Iron with Zemekone and Icehog3
 

Just a way of life for guys like us, Frank, hard to imagine not being able to go anymore.

I have been able to put on a good amount of muscle again the last couple months, just wish I could take a couple more inches off my waist. Maybe I will just eat fish on vacation this week. :r